and why do high cadence?your heart and lungs can take repeated punishment for long periods of time (and they recovery quickly after hard efforts,) while your muscles will fatigue relatively quickly. a high cadence also places less stress and torque on your knees. so if you have bad knees, you’re usually better off spinning faster, in a low gear. spinning fast in a low gear allows for faster accelerations, because you can bump up your cadence even more to increase your speed.

road bike pedaling at high cadence allows you to maximize efficiency and improve speed. since spinning taxes the aerobic system, muscles stay fresh for the final sprint.